Increased potency- a topic of interest to many mature men. The average age of men increases, and the nervous, vascular and muscular systems, on which erection depends, begin to atrophy over the years, and chronic diseases begin. Contrary to popular belief, potency disorders are caused by aging, but the diseases that accompany it. Of particular concern is the occurrence of erectile dysfunction in young men as well. This is mainly caused by stress and unhealthy lifestyles. By changing your lifestyle and taking care of your health, you can increase strength - everything is in your hands.
If you want to be as hard in bed as you were when you were young, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook a delicious dinner.
Peter is 56 years old, but 10 years younger. Since he was in school, he has been involved in sports, and while the articles are not the same as before, he never stops leading an active lifestyle. He replaced swimming and fitness with swimming and a fitness bike, and if he doesn’t have time, because of work, to go to the pool, he spends at least an hour every day walking. Peter is convinced that if a person wants something, he will find a way to achieve what he wants. For over 20 years, he has managed to maintain weight and get fit. Muscle mass is reduced, of course, by this age, but for women it is still as attractive as it is in childhood. His wife is completely satisfied with her husband’s stamina in bed, and if she wished, he could "and" every day.
Alexey also doesn't look at her 45 years. Unlike Peter, he looks 10 years older than his real age. Yellow wax skin, dark circles under the eyes and weight gain are not good. Even high blood pressure did not make Alexei quit smoking. He works on two jobs, eats sandwiches or in fast food, there is not much time left for sports. Apart from sports, skiing with children or swimming in the sea while on holiday. And now, unfortunately, in bed with his wife "seems" less and less. . . She persuades him to go to the doctor, examine him and undergo treatment to restore potency. Alexei brushed her: after all, he avoided doctors all his life, and now talk to a doctor about his personal problems?
Individual erectile dysfunction is not a problem for doctors and does not require any therapy. If the problem is chronic, then doctors diagnose erectile dysfunction. In 80% of cases, its causes are organic, and in 20% psychological. Increased personal self-esteem can contribute to even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. High blood pressure, impaired fat metabolism or body sugar levels lead to lack of exercise, being overweight, smoking and high blood cholesterol. Thus, chronic erectile dysfunction can give us a sign of a possible cardiovascular disease, diabetes, prostatitis or other serious illness several years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, do not abuse alcohol, spend at least 30 minutes of physical activity a day, set yourself a goal to 120 to 80 blood pressure and normalize blood cholesterol level - 5.
You can start taking care of your health whenever you want - at forty or fifty. It’s never too late to do this, but the sooner you start. If, because of your occupation, you have had no time to lead an active lifestyle, eat healthy food, pay attention to your health, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is an adequate amount of sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The examination is completely painless and will help determine if there are physiological or psychological causes of erectile dysfunction. And also, if necessary, choose an effective treatment.
If you have grown a beer belly and are short of breath, then in order to solve erection problems, you need to deal with excess weight first. Regular exercise offers added bonuses - in addition to health, also a slim figure, strong muscles, lots of endorphins and high quality sex. When it moves, the blood supply to the genitals improves, the prostate is massaged, the muscles become tight and elastic, which has a positive effect on libido and potency. As a result, your "endurance" in bed will increase. Scientists have found that marathon runners have 30% higher sexual stamina than other men. Do you have joint pain and don't you run? It doesn't matter - cycling, strenuous strenuous walks, Nordic walking will help. Of course, it is best to consult your doctor first about what is safe for you and what is not. If sports cannot be played for health reasons, do regular exercises to strengthen the pelvic floor muscles.
Kegel Exercises
Exercises to train pelvic floor muscles, also known as Kegel exercises, can be done alone or in combination with other exercises. They stimulate the prostate and normalize genital function, increasing the sensitivity of the genitals. If you exercise regularly, you will be taught to better control ejaculation, improve erections, increase your sexual stamina and boost your orgasm. There are two main techniques with many variations:
Exercise the muscle that controls the urethra. . . You will feel it when you stop urine flow while urinating - this is the sphincter (ring-muscle) of the urethra. Suspicious of tightening the right muscle? Check this by moving the penis - when the desired muscles contract, it will move up and down. Other muscles in the body, such as the gluten, abs, or inner thighs, are relaxed. So training the muscle we need is about disrupting urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine resumes, and so on. of several times.
Alternative technique: empty the bladder. Relax your stomach, sides, and hips. With a willing effort, contract and relax the muscles used to urinate alternately. First, tense the muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the interval of muscle contraction and bring it to 10 seconds.
Training the muscles that control the sphincter of the anus. . . Contract the muscles of the sfincter, also known as the round muscles of the anus. Imagining the best way to train these muscles is to hold back the urge to cleanse your womb. Contract and relax these muscles at 6-8 second intervals. The muscles of the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise first 10 times three times a day, make sure the stomach and buttocks do not move. Gradually increase the number of contractions up to 40 times three times a day.
This exercise is convenient because you can do it anywhere and anytime - at home, in the office, on transport - standing and sitting. The result will not be immediately visible, but after a few weeks of regular training, you will feel an increase in male strength.
These exercises were invented by urologist Arnold Kegel in the 40s of the twentieth century for patients who complained of urinary incontinence. After a course of exercise, the patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms. Men then performed the exercises and confirmed their positive effect on improving erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet has a positive effect on strength. But obesity is caused by unbalanced food, including fast food, which directly affects the prostate: the blood supply to the organs in the field is insufficient and reduces the ability to achieve a quality erection.
Another factor threatening male strength, experts call meat consumption too often. According to scientists, meat leads to high blood cholesterol levels. Hence the risk of heart and vascular disease, high blood pressure, excess weight. All of this combined can negatively impact a man’s sex life.
Diet for potency
Stop eating foods that are high in salt and fat. Choose foods that resist oxidative stress in the body and neutralize free radicals. First of all, these are whole grains and dairy products, from fruit - apples, grapes, dates, kiwi, figs, cherries, green vegetables and legumes too.
Add olive oil, sesame, and, best of all, pumpkin oil to salads and other dishes, which are known for their unique properties to prevent prostatitis. You need to eat two tablespoons of this oil a day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons per day.
Relationship psychology
Older men who have a younger partner or mistress should experiment more often in bed, they are less likely to get bored in relationships. Rather, they are afraid to use their full arsenal of abilities quickly and without satisfying their partner. The psychological pressure from such thoughts can lead to the fact that what men are afraid of will happen - there will be no erection at the right time. And due to the fact that a man will terminate himself, erectile dysfunction is a matter of time.
Another problem in sexual intercourse is boredom and monotony. This is even more true for couples who have lived together for many years. Is there anything you can do about it? Of course, the main thing is that both partners want this, and do not hesitate to tell each other about it.
One of the secrets of sexual longevity is the love of experiments and the ability to share your erotic fantasies. Imagine having sex with some woman or a stranger while masturbating? This is good. According to research conducted by German scientists, one of the most popular male fantasies is threesome sex, secondly is making love on the street, thirdly - in a public place. This is followed by bondage, leather and latex, BDSM, sex with a stranger. Women also have sexual fantasies, although they are often more romantic than men. Most fantasies are fantasies. But they are the key to your body’s needs. They embrace your hidden desires, express feelings to your partner, how creative and talented you are to experiment, including in this area. Experts say fantasies are an easy way to make your life richer and more colorful, and to reduce the need for physical betrayal. To do this, you just have to share your fantasies with your partner, and maybe make something real. Don’t be afraid to use erotic movies or videos, various articles from sex shops, role-playing games. Experiment. This will help keep you happy in your sex life for years to come and gain sexual longevity.
The first clock
Erectile dysfunction should be the first clock for a man whose everything is not in harmony with his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe drugs for erectile dysfunction drug treatment based on sildenafil or other substances, as well as dietary supplements based on plant substances - ginseng, yohimbine, and possibly other treatment methods.
Exercises for potency
General recommendations: start doing exercises for potash 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions. Before you do the exercises, you need to do a 5 minute warm up and stretch (also 5 minutes).
Exercise 1. . . Raise the pelvis: lie on the floor on your back, lower your arms along your body, your legs bent at the knees. Bending one leg, straighten the other leg and at the same time raise the pelvis. The upper back stays on the floor. With your foot raised, make slow up and down movements. Then change your foot. During the exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, place your head on bent arms. Pushing the muscles of your back and stomach, lift your legs up. Offer scissors with your feet.
Exercise # 3. . . Abs: Lie on your back, hands behind your head, angles apart. Bend your knees at right angles. Slowly raise your head and upper body to your knees. Return slowly to the starting point and repeat the exercise. The lower back does not rise, it stays pressed to the floor. Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4. . . "Turn": Lie on your back with your legs bent at the knees. Place one leg behind the knee of the other. Hands behind head, angled apart. Raise your head, elbows and torso slowly, pull towards the opposite knee, as hard as you can. Return slowly to the starting point. After you have done the exercise several times, change your leg and do the exercise on the other side. Do not lift your spine off the ground while doing this exercise. Tighten your pelvic floor muscles and abs.
Exercise 5."Pelvic swing". Stand straight with feet shoulder width apart. Bend your knees slightly. Tighten the muscles of the buttocks, push the pelvis forward, maintaining muscle tension. Then relax your buttocks and move your pelvis back. Return the pelvis to its original position and repeat the exercise.